| 2005:
Marathon Training 101 "g" Training - Preparing for Potomac River Run Marathon (5/1/05) |
Introduction (3/02)
Want a marathon training schedule? Go on-line. There are zillions. After down loading a variety of schedules... I became unsuspectingly fortunate when Kate brought home Runners World's Complete Book on Running. My intuitive response to the gift was, "Hey thanks... but, I've been running for a year and know everything there is to know about the sport."
Upon rapidly recovering from a momentary lapse in good judgment, I clicked into learner's-mode and read the book from toe to heel. I soaked up information like a cotton T-shirt on a long hot summer run.
As a result of my studies and running experiences this past year, here are the variables and influences in my first marathon training program:
| 1) The Training Schedule | I chose the Intermediate Marathon Training schedule from the Runner's World book, and adapted it to my 2005 race itinerary. |
| 2) Listen to Your Body | I took to heart the axiom, "listen to your body" and adjusted my training schedule to my daily energy level, aches and common sense. |
| 3) Pre/Post Run Nutrition | I've made a commitment to eat breakfast 2-3 hours before long runs (15-21 miles). This is typically an English muffin with peanut butter or a couple of frozen waffles with syrup. OJ and a multiple vitamin are always at the breakfast table. 15-30 min. prior to running, I might have a nonfat fruit yogurt or a carbohydrate gel. Before and after each long run, I now drink water with a powdered supplement comprised of carbohydrates and protein (4:1 ratio), antioxidants, electrolytes and glutamine to help muscles recover faster. I currently use Endurox R4. Essentially, I'll eat foods high on the glycemic index before, during and immediately after running. The bottom line... I've noticed a significant improvement in my endurance because of better eating habits. REALLY. |
| 4) Water | I've made a commitment to drink plenty of water on long runs. I've been wearing a Camelback MULE hydration bladder/pack system and drink about 32 oz. on long runs. |
| 5) Gel Packs | Gel packs seem to round off the nutritional needs for endurance running. I continue to experiment with the use of gel packs for carbohydrates and vitamins. I've been using GU (chocolate being my favorite) until recently when I switched to Honey Stingers because they have more grams of carbohydrates and vitamins per serving. I've been reading about the role that protein plays in enhanced performance during endurance training. On long runs I now plan to pack a water bottle powered with Endurox R4 to supplement plain water and gel packs. |
| 6) Caffeine |
Research indicates there are no harmful effects from having a little caffeine before and during endurance sports. In fact, caffeine can help to trick the brain into not sending it's premature signal to working muscles that they are fatigued. The experience of "hitting the wall" at the end of a long run is in part caused by the brain having insufficient nutrition (glucose and protein) and sending muscles a false-read on their available energy output. In the future I'll be experimenting with caffeinated gel packs. 3/5/05 Update: Last week, I took one caffeinated Honey Stinger at 1 hr. into a 12-mile run and experienced benefit - better energy and pace at the end of the run; less leg fatigue. |
| 7) Sneaker Miles | I've found that at about 300 miles, I need new sneakers - even though they always look "too new to replace". If I don't, I develop a variety of problems including shin splints, and lower back and hip pain. |
| 8) Running Journal | I print my training schedule and keep it handy in my appointment book. Entries on the schedule include the number of miles per day I run, running times, minutes per mile, and anecdotal comments about my health, weather conditions, etc. I learn a lot about myself from what I record over time. |
| 9) Gear and Weather | This year I'm doing things I never thought I'd do... like run a marathon and run in 20-degree temperatures. Living in upstate NY, with the appropriate temperature rated clothing and gear, running in frigid temperatures is AOK - especially when there's no wind or pelting sleet! On those 3+ hour runs in the cold when weather can change abruptly, I wear reflective materials and carry in my hydration pack extra protective clothing, a cell phone, money, etc. |
| 3) Identification | Don't leave home without it. I purchased Road ID which is a light weight metal strip that fastens to your shoe lace with reflective Velcro. Engraved on it is my name, phone numbers, medications I take, blood type, etc. |
| 4) A Supportive Family | Fortunately for me, my wife and children support my running endeavors - albeit, with plenty of ribbing! They are good natured when I request an emergency calf or foot massage after a 21 mile run. And... they only roll their eyes when we're driving in the car, pass a sign like, "Albany 20 miles", and I boast... "You know... I could run there if I wanted to." |
Of course, the above reflects a thumbnail sketch of what to consider when training. Read and talk to other runners. The learning curve is not as big as you might think. It just takes a reasonable goal and time to train.
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| The Supportive Family: Sometimes they just shake their heads at my running antics. |
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